28 Day Anti-Fragile Human Challenge

This challenge will offer a clear daily adversity that stokes your capacity to act while introducing you to a variety of training methods.

Humans are anti-fragile by nature. The concept of anti-fragility is not that we deflect attacks like a Gore-tex repels water, but that we, in fact, need resistance to grow stronger. Humanity is not totally activated, empowered, or fulfilled without challenge. Resistance activates us and breeds human flourishing. This is the backbone of all training. Resistance and adaptation.

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These "Baby" Bodybuilders Will Have You in Tears

Muscle & Fitness and FLEX have long been known for putting the spotlight on some of the biggest guys around. Professional bodybuilders, WWE Superstars, and action movie mainstays alike have graced covers and appeared on training pages, and it all adds up to a lot of muscle. Many, if not most, of those stars can look pretty intimidating as they stare you down from the pages of a magazine, but Snapchat’s “baby face” filter changes that. Spoiler alert: it’s absolutely hilarious.

With their bulging muscles, intense expressions, and spot-on posing, bodybuilders make for unlikely, yet perfect baby face transformations. The filter smooths and plumps their faces, but their anatomy chart muscles stay the same. Armed with open Snapchat apps set to the trendy filter, we did some flipping through the pages of M & F and FLEX to find some of the biggest actors, bodybuilders, and celebrities, and the following selection of absurdly jacked “babies” ensued.

Click through each of the posts below to see them all.

 

 

 

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These "Baby" Bodybuilders Will Have You in Tears

Muscle & Fitness and FLEX have long been known for putting the spotlight on some of the biggest guys around. Professional bodybuilders, WWE Superstars, and action movie mainstays alike have graced covers and appeared on training pages, and it all adds up to a lot of muscle. Many, if not most, of those stars can look pretty intimidating as they stare you down from the pages of a magazine, but Snapchat’s “baby face” filter changes that. Spoiler alert: it’s absolutely hilarious.

With their bulging muscles, intense expressions, and spot-on posing, bodybuilders make for unlikely, yet perfect baby face transformations. The filter smooths and plumps their faces, but their anatomy chart muscles stay the same. Armed with open Snapchat apps set to the trendy filter, we did some flipping through the pages of M & F and FLEX to find some of the biggest actors, bodybuilders, and celebrities, and the following selection of absurdly jacked “babies” ensued.

Click through each of the posts below to see them all.

 

 

 

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Fencing: The Sport You Should Be Doing

Sometimes we overlook things such as fighting hard mano y mano, mental toughness and strategy, graceful technique, and longevity.

NYU has taught me a lot and one of those things were, sports needn’t be concussion-inducing, ego inflating, and have a retirement age of 45 to be considered legit. Sometimes we overlook things such as fighting hard mano y mano, mental toughness and strategy, graceful technique, and longevity.

 

read more

These "Baby" Bodybuilders Will Have You in Tears

Muscle & Fitness and FLEX have long been known for putting the spotlight on some of the biggest guys around. Professional bodybuilders, WWE Superstars, and action movie mainstays alike have graced covers and appeared on training pages, and it all adds up to a lot of muscle. Many, if not most, of those stars can look pretty intimidating as they stare you down from the pages of a magazine, but Snapchat’s “baby face” filter changes that. Spoiler alert: it’s absolutely hilarious.

With their bulging muscles, intense expressions, and spot-on posing, bodybuilders make for unlikely, yet perfect baby face transformations. The filter smooths and plumps their faces, but their anatomy chart muscles stay the same. Armed with open Snapchat apps set to the trendy filter, we did some flipping through the pages of M & F and FLEX to find some of the biggest actors, bodybuilders, and celebrities, and the following selection of absurdly jacked “babies” ensued.

Click through each of the posts below to see them all.

 

 

 

[RELATED1]

No

Muscle & Strength’s 12 Week Women’s Workout Program

For women, starting a new weight training program can be a daunting and frustrating process.

With all of the incorrect information out there, it’s tough to find something that actually works.

For years the wrong workout recommendations have been given to women.

You know what I’m talking about.

All those magazine articles that promote those highly restrictive diet plans and hours of monotonous treadmill based cardio. The same one’s that go on to describe the “toning” process as picking a light set of dumbbells and performing sets of 20-30 repetitions on any given exercise.

Knowing all we know about female specific training today, we can put some of that in the past.

Muscle & Strength’s Women’s Trainer Workout

This 12 week program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.

The goal is to help you develop lean and functional muscle tone through foundational lifts. The workout itself targets your lower body three times a week with a strong focus on your glutes, and your upper body twice a week with a focus on sculpting the muscles of the arms.

To increase the total number of calories burned each day, we’ve also added some recommended cardio sessions that you can do either in the morning or after that day’s workout. However, if you are limited on time, they are not required to see progress with this workout.

Rest periods for this program should be kept to 30-90 seconds in between sets and exercises.

Day 1
Monday – Legs & Glutes
Legs
Exercise Sets Reps
1. Squat 3-4 6-12
2. Dumbbell Lunge 2-3 12-15
3. Dumbbell Step Up 2-3 12-15
Glutes
Exercise Sets Reps
4. Barbell Hip Thrust 3 6-12
5. Glute Cable Kickback 2-3 12-15
Cardio
15 min of HIIT on Stationary Bike
Day 2
Tuesday – Back & Arms
Back
Exercise Sets Reps
1. Pull Downs 3-4 6-12
2. One Arm Dumbbell Row 2-3 12-15
3. Seated Cable Row 2-3 12-15
Arms
Exercise Sets Reps
4a. Dumbbell Curl 3 12
4b. Tricep Overhead Extension 3 12
5a. Cable Curl 3 15
5b. Cable Pressdown 3 15
Cardio
30 min of moderate intensity on Stairmill
Day 3
Wednesday – Legs & Glutes
Legs
Exercise Sets Reps
1. Goblet Squat 3-4 6-12
2. Romanian Deadlift 2-3 12-15
3. Dumbbell Stiff Leg Deadlift 2-3 12-15
Glutes
Exercise Sets Reps
4. Smith Machine Sumo Squats (Glute Focus) 3 6-12
5. Glute Kick Back 3 15
Cardio
30 min low intensity on treadmill at a 10-15% incline
Day 4
Thursday – Chest & Shoulders
Chest
Exercise Sets Reps
1. Dumbbell Bench Press 3-4 6-12
2. Incline Dumbbell Press 2-3 12-15
3. Machine Chest Fly 2-3 12-15
Shoulders
Exercise Sets Reps
4. Seated Dumbbell Press 3-4 6-12
5. Lateral Raise 2-3 12-15
Cardio
15 min of HIIT on rower or stationary bike
Day 5
Friday – Legs & Arms
Legs
Exercise Sets Reps
1. Deadlifts 3-4 6-12
2. Good Mornings 2-3 12-15
3. Leg Extensions 2-3 12-15
Arms
Exercise Sets Reps
4. Incline Dumbbell Curl 3 12
5. Incline Skullcrusher 3 12
Cardio
30 min of moderate intensity on a Stairmill
Weekends:

Light activity – recovery walks and optional ab workout

Weekends – Optional Abs
Abs
Exercise Sets Reps
1. Plank 3 20 sec holds
2. Lying Floor Leg Raise 3 10
3. Crunches 3 20
4. Side Crunches 2 15 each side

Quick Note on Nutrition

It is important to note that your success with any workout program depends greatly on your nutrition and sleep habits. Make sure you get 7-9 hours of sleep each night and eat enough calories to help you get the results you desire.

Our BMR calculator will help you know how many calories you need to maintain your current body weight.

If your goal is to lose weight, subtract ~250 calories from this number. If you are underweight, try to add ~250 calories to this number. And if you are already at your ideal weight, make sure to eat the proper amount of calories to maintain.

Quick Note on Tracking Progress

It is important to track your results to show you’ve made progress with this program. At the beginning of the 12 weeks you should plan to take your preferred form of measurements.

Editor’s Note: Be sure to share your progress with us! We’d love to help out, keep you motivated, and even feature your success. Tag us in your transformation posts on social media!

These measurements can include progress pictures, scale weighing, tape measurements, and skinfold caliper measurements. I recommend starting with what you are most comfortable with first and adding more as you feel comfortable.

The more data you have on yourself, the better you can tinker with variables such as increasing reps, sets, or weight used during your workouts, increasing the hours you sleep each night, increasing the amount of cardio you do each week, and/or increasing or decreasing the amount of calories you eat each day.

How frequently you measure your progress is completely up to you, but I’d recommend doing so once a month or 6 weeks to make sure you are progressing towards your goals.

M&S Female Athlete Smiling after a tough workout

Quick Note on Progressing with This Workout

You should strive to increase some variable within your workout each week. Whether that means increasing the weight you use or the amount of rep and sets you perform is going to be based on your individual preference.

One way you could go about it is to start off with the low end on all of the set and rep counts. Then each week add a single set on one exercise each day of each week. Once you’re doing all the maximum amount of recommended sets for each exercise, you could then add in 1-2 reps to each set of each exercise for the remaining weeks.

Another way you could progress is to keep your reps and sets the same throughout the whole 12 weeks. But each week you should aim to slightly increase the weight you use for each exercise.

Either way works and will help you see great results.

What Should I Do After the 12 weeks?

After you’ve completed the 12 weeks of this women’s trainer, you should take a week to deload.

If after you deload, you decide you’d like to try another 12 weeks of this program, then you should come back refreshed and ready to make more progress.

If you have any questions or would like to leave a review for this program, please feel free to leave a comment in the comments section below!

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

Muscle & Strength’s 12 Week Women’s Workout
This 12 week women's specific training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
Muscle & Strength’s 12 Week Women’s Workout Program
Muscle & Strength’s 12 Week Women’s Workout Program
Select ratingGive Muscle & Strength’s 12 Week Women’s Workout Program 1/5Give Muscle & Strength’s 12 Week Women’s Workout Program 2/5Give Muscle & Strength’s 12 Week Women’s Workout Program 3/5Give Muscle & Strength’s 12 Week Women’s Workout Program 4/5Give Muscle & Strength’s 12 Week Women’s Workout Program 5/5
Beginner
5
Female
Lose Fat
Split
Equipment Required: 
Barbell
Bodyweight
Cables
Dumbbells
EZ Bar
Machines
Workout PDF: 

1245-60

May muscle mix 2019

Fernando Noronha (Brazil)
Mahmoud Al Durrah (Egypt)
Dennis Reinhold (Germany)
Telemachos Petrou (Cyprus)
Novoa Mendez (Dominican Republic)
Elvin Beqa (Albania)
Arsand Bashir (Iraq)
Thomas Burianek (Austria)
Rafal Czerski (Poland)
Moreno Lisboa Guerra (Brazil)
Jan Kral (Slovakia)
Fred Smalls (USA)
Jan Turek (Czech Republic)
Omar Pellejero (Spain)
Ivan Martinez Roque (Mexico)
Matteo Innocenti (Italy)
 Vitor Lima (Brazil)
Ali Shams Ghamar (Iran)
Max O’Connor (UK)
Dimitris Tripolitsiotis (Greece)
Nicolas Vullioud (Switzerland)
Alexey Kuznetsov (Russia)
Ahmed Ashkanani (Kuwait)
Alexandre Nataf (France)
Salah Sulaymaniyah (Iraq)